Daily WOD – Oct 1, 2013
Sumo Deadlift 3-3-3-3-3 Then 400m farmer's carry WOD Notes: Compare deadlift to 130520.
Daily WOD – Sep 30, 2013
"Hell-en" 1200m run 63 KB swings (53/35#) 36 pull ups 800m run 42 KB swings (53/35#) 24 pull ups 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes: This workout was first introduced…
October Schedule & Events
Mark your calendars for these important dates in October! Oct 10 - Stretching and Mobility with Coach Mark, 6pm. Oct 15 - Last day of the Fall Nutrition Challenge! (The performance test is Wed Oct…
Football WOD – Sep 29, 2013
20-15-10-5 reps of: Dumbbell thruster (45/30) Knees to elbow Cash out: Sprint 100 yards on the minute for 10 minutes Community Notes: Happy birthday Gunter!
Daily WOD – Sep 28, 2013
Thruster 5-5-5-5-5 Then Sled drag 400m (25-30% SDC) Notes: If you are familiar with these movements, you are welcome to do this WOD during barbell club. Also - Sarge and Phil are in charge this…
Daily WOD – Sep 27, 2013
AMRAP in 15 minutes of: 3 bar muscle ups 5 KB swings (70/53#) 7 burpees WOD Notes: The scale for bar muscle ups will be ring muscle ups, chest to bar pull ups, regular pull…
Make Up Day – Sep 26, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Snatch balance 1-1-1-1-1-1 then EMOM for 10 minutes of 2 hang snatches Complete 2 rounds…
Daily WOD – Sep 25, 2013
Front Squat 2-2-2-2-2-2 Then "Bring Sally Up" Squats (135/95 NTE 40% 1 rep max back squat) WOD Notes: To see the cash out performed at another gym, click here. Compare front squats to 121006.
Gym Expansion & Rate Change Announcement
WE ARE EXCITED TO ANNOUNCE THAT OUR GYM IS GROWING! We recently signed a new three-year lease, and along with it we are upgrading our facility. Construction has already begun on the following: An athlete…
Daily WOD – Sep 24, 2013
Complete for time: 100 double unders 3 rounds for time of: 25 push ups, 25 toes to bar and 2 rope climbs 100 double unders Community Notes: Cari Metler's mother recently passed away. If you were…